47 episodes

4 women on 1 mission: We are obsessed with empowering women to gain confidence, build strength and ditch feelings of unworthiness.

If you’re frustrated or shameful about your struggles, this podcast is for YOU, the woman who wants to be strong & belong. To feel loved, seen & heard. To not feel alone.

We laugh, we cry, and we share our deepest insecurities & secrets with you. We want to help you break free of the struggles of body image & food.

Kim Schlag @kimschlagfitness
Sarah Duff @sarahdufflifestyleandfitness
Marci Nevin @marcinevin
Sam Altieri @saltylifts

#DecadesofStrength

Decades of Strength Decades of Strength

    • Health & Fitness
    • 4.9, 45 Ratings

4 women on 1 mission: We are obsessed with empowering women to gain confidence, build strength and ditch feelings of unworthiness.

If you’re frustrated or shameful about your struggles, this podcast is for YOU, the woman who wants to be strong & belong. To feel loved, seen & heard. To not feel alone.

We laugh, we cry, and we share our deepest insecurities & secrets with you. We want to help you break free of the struggles of body image & food.

Kim Schlag @kimschlagfitness
Sarah Duff @sarahdufflifestyleandfitness
Marci Nevin @marcinevin
Sam Altieri @saltylifts

#DecadesofStrength

    47. THE REAL WAY TO SPEED UP YOUR RESULTS

    47. THE REAL WAY TO SPEED UP YOUR RESULTS

    An end goal can be used as a beacon to inspire you or a club with which to beat yourself.

    Your choice.

    Not only is it possible to enjoy the process of achieving your goal, but in fact it will likely lead to better (and faster) outcomes.

    As counter intuitive as it might seem, constant focus on speeding up the process is often the very thing that slows you down. Think about it: are the tactics that you use to speed things up sustainable? Do they fit seamlessly into your life? Do you ever manage to maintain them for more then just short fits and bursts?

    What if you focused on the process this time? What if you allowed yourself to be happy *now* instead of waiting “until?”

    If you think when you reach your end goal happiness will be magically bestowed upon you like you’re a knight kneeling before the queen, there is great disappointment in store.

    The reality is the process is where a lot of the joy, excitement, growth and happiness occur, so, deep breath, relaxxx, and focus on your daily process.

    Tune into this week’s episode of the Decades of Strength Podcast where we share our personal experiences with cultivating patience with the process &give you all the tips and tricks so you can too.
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    Head to the link in my stories and swipe up to give it a listen. And if you haven’t already, please go ahead and rate and leave a review.⁣⁣⁣
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    Be sure to subscribe in iTunes so you never miss an episode!⁣⁣⁣⁣

    We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

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    • 50 min
    46. LOSE WEIGHT NATURALLY WITH A MINDFUL EATING PRACTICE.

    46. LOSE WEIGHT NATURALLY WITH A MINDFUL EATING PRACTICE.

    Are you a member of the clean plate club?⁣⁣
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    Do you eat as you’re running out the door, while you’re working at your desk, or even while driving?⁣⁣
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    Do you shovel your food in so fast you hardly even taste it, and the next thing you know it’s all gone and you find yourself searching for something else to eat soon after?⁣
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    Do you mindlessly eat out of packages and containers, and the next thing you know you’ve eaten half of it?⁣
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    If so, you’d benefit from putting some mindful eating practices into place.⁣⁣
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    When you don’t take the time to slow down and be present, you're more likely to overeat because your stomach hasn't caught up with your brain to register that it's full. So unless you want to be meticulously tracking calories the rest of your life, mindful eating is an important skill to master.⁣

    Doing so can reset your hunger and fullness cues, improve your relationship with food, and teach you how to more effortlessly eat the amount that is right for you.⁣⁣
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    But it is a practice.⁣

    And it might not come effortlessly at first, so be patient with yourself.⁣

    Tune into this week’s episode of the Decades of Strength Podcast where we give you all the tips and tricks so you can start eating more mindfully and turn your meal time into an experience that you fully enjoy and leaves you feeling satisfied.⁣

    ⁣⁣⁣
    Be sure to subscribe in iTunes so you never miss an episode!⁣⁣⁣⁣

    We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

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    • 36 min
    45. HOW TO BE MORE PRESENT IN YOUR LIFE

    45. HOW TO BE MORE PRESENT IN YOUR LIFE

    Struggle being present in your life? We got you covered as we share with you 6 ways to fully show up in your life!

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    • 51 min
    44. TUESDAY Q&A: HOW TO STOP FALLING OFF TRACK AFTER DINNER!

    44. TUESDAY Q&A: HOW TO STOP FALLING OFF TRACK AFTER DINNER!

    TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

    THIS WEEK’S QUESTION:
    “I always fall off track after dinner. How do I stop this!?”

    Want your question answered? Click the link below:

    https://forms.gle/sSdqeR7VqY3udndk9

    Be sure to screenshot you listening to the podcast and tag us on your stories!!

    🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

    Sam: @saltylifts
    Marci: @marcinevin
    Sarah: @sarahdufflifestyleandfitnes
    Kim: @kimschlagfitness

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    • 13 min
    43. IT’S TIME TO START SHOWING UP FOR YOURSELF

    43. IT’S TIME TO START SHOWING UP FOR YOURSELF

    How many times have you felt frustrated with where you are in your life but instead of taking action, you used every excuse in the book for why it couldn’t be done?⁣

    Perhaps you pointed the finger at someone else, blaming that person for why you’re  in the situation you’re in?⁣

    Or if you’re really honest, maybe you even secretly hoped that if you just prayed hard enough, someone would swoop in to save you and take all of your troubles away.⁣

    There’s an underlying theme to all of that, and one that if you continue to let hold you hostage, will sabotage your chance at success.⁣

    A lack of personal responsibility.⁣

    Although it might be hard to hear, the truth is, no one is coming to save you. It’s on you to save yourself.⁣

    If you want to create change in any area of your life, it’s 100% on you to figure out how.⁣

    You must determine where you’re making excuses and letting yourself off the hook.⁣

    That’s not to say you aren’t deserving of or shouldn’t seek out support. You absolutely can. Most successful people didn’t get to where they are on their own.⁣

    But even then, you must realize the work that’s to be done is yours to do. Someone can share their knowledge and give you the tools, but at the end of the day you have to do the damn thing.⁣

    In this week’s episode of The Decades of Strength podcast, we dive deep in to the topic of personal responsibility, and show you how you can start taking responsibility for yourself. Because once you do, the world is literally your oyster and success is yours for the taking.⁣

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    • 44 min
    42. 13 FORMS OF SELF CARE THAT AREN’T BUBBLE BATHS

    42. 13 FORMS OF SELF CARE THAT AREN’T BUBBLE BATHS

    Even though you know prioritising daily self-care is important in times of change & uncertainty, it can get forgotten.

    Right now your life may have never felt more overwhelming with all the changes and now for a lot of us, things are changing again as restrictions are being lifted.

    👉🏼Perhaps you feel you “should” be excited about more freedom but you’re not.
    👉🏼Maybe you’re worried about being around others and having no control over how they choose to behave.
    👉🏼Or has lockdown been an opportunity to hide away and not have to deal with feeling unconfident & uncomfortable in your body? The thought going out and being seen is stressful and you are dreading feeling judged again.
    (even though the only person judging you is you.)

    Whatever feelings or fears are coming up for you they are all valid and you are 100%, not the only one. Don’t be afraid, to be honest about where you are you and reach out for support.⁣
    ⁣⁣
    Be sure to subscribe in iTunes so you never miss an episode!⁣⁣⁣
    We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣⁣


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    • 48 min

Customer Reviews

4.9 out of 5
45 Ratings

45 Ratings

EmilyCoffman ,

Huge Fan!

Love this podcast

pamjsruns ,

Awesome

As a 53 year old fitness professional , this is straight up real talk! I so appreciate all these amazing women coming together to make this happen!

Martipasc ,

Soooo glad to have found you!

Thank you ladies for all your advice! I appreciate how real you are. No fad diets or promises to have a supermodel body in 6 weeks - just real advice on calorie deficit, protein, and strength training. I really appreciate your encouragement and practical advice on ditching the all or nothing mindset to overcome restricting then bingeing. When I listen I feel like I’m sitting around with girlfriends (but ones that know what their talking about re: fitness). 😊Thanks!

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